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Nutrition Overview
First – A HUGE Win…
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Trans fat
A quick laugh and...
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A perspective bringer:
http://greatist.com/fitness/what-olympic-skierjulia-mancuso-eats
*now, just FYI, Ms. Mancuso is now shilling for
food-like products… supplements, etc. for
Arbonne – check out what they sell, and decide
whether you think consumer health is really the
goal…
the laugh? because we’re gonna need one!
https://www.youtube.com/watch?v=G7JXW5Qo
nYg
Where to Start
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Information needs
Details
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Ex: not just low fat, but low certain types of
fat; total 30-35% of total calories in fat is ok,
as long as LOTS of fruit, vegetables, legumes,
and whole grains and physically active (Wahrburg,
We don’t meet that standard!
Another example (more than one, actually) –
the coffee thing: pressed and other choices
2004)
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Knowing HOW we make our choices
Understanding the food environment
What goes into eating patterns
(food choices)?
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Preference
Habit/Tradition
Social pressure
Availability
Convenience
Economy
Emotional needs
Values or beliefs/attitudes
Nutritional value
and last, but not least, “toys” & freebies (outside
incentives)
Research on Attitudes
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People judge others based on how they eat
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research has shown that people described as
eating “healthy” choices are judged differently
than those eating “unhealthy” choices
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often the judgments of healthy eaters are negative:
less likeable, less successful, “picky,” unfriendly,
boring, unpatriotic, unattractive, etc
Different Diets and the Social
Norms that go with them
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What do YOU think of when you hear the
word “meat-eater” (or omnivore)
How about vegetarian?
How about vegan?
How are different diets portrayed in the
media, popular culture?
Those norms...
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“The poor don’t make good choices.”
http://thinkprogress.org/economy/2014/0
4/07/3423590/poor-budgets-spending/
http://thinkprogress.org/economy/2015/0
5/12/3657467/food-stamps-junk-foodban-history/
Remember this? (probably not, several years
ago…)
I am man, hear me roar,
In numbers too big to ignore,
And I'm way too hungry to settle for
chick food!
'Cause my stomach's starting to growl,
And I'm going on the prowl,
For a Texas Double Whopper!
"Man that's good!"
Oh, yes, I'm a guy!
I'll admit I've been fed quiche!
Wave tofu bye-bye!
Now it's for Whopper beef I reach.
I will eat this meat
(Eat this meat)
'Till my innie turns into an outie!
http://www.youtube.com/watch?v=vGLHlv
b8skQ
I am starved!
I am incorrigible!
And I'm eating scarf (?) a burger beef
bacon jalapeno good thing down!
(Yeah!)
I am hungry!
(I am hungry)
I am incorrigible!
I AM MAN!
The Texas Double Whopper: Eat like a
man!
And now...
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we have this!
http://www.youtube.c
om/watch?v=TxqRg2
Nohso
Is there a food culture?
You bet! Culture simply means the ways we
believe, act, and think.
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What is your food culture?
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Is it the same as your parents’?
How about your grandparents’?
So what do we need to
know to improve
our choices?
Know How Much (of what) We Need
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US Recommended Daily Allowances (USRDA)
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Adequate Intake (AI)
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reference standard for intake needed to meet
needs of 97 to 98% of healthy people
the RDA when we don’t really know enough to
determine the RDA
Tolerable Upper Intake Level (UL)
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highest amount someone can consume daily w/o
risk
How much (cont’d)
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Daily Values (DV)
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appear as %s on food labels
made up of two components
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Reference Daily Intakes (RDI)
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recommended amounts of 19 vitamins/minerals
(micronutrients)
Daily Reference Values (DRV)
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recommended amounts for macronutrients (such as fat,
saturated fat, and cholesterol)
Labels – a good beginning
Reading labels
 http://www.heart.org/HEARTORG/GettingHealth
y/NutritionCenter/HeartSmartShopping/ReadingFood-Nutrition-Labels_UCM_300132_Article.jsp
 Grams to ounces: http://www.metricconversions.org/weight/grams-to-ounces.htm
Misleading labels
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http://www.fda.gov/Food/IngredientsPackagingLabeling/
LabelingNutrition/ucm111447.htm
Food* is getting bigger, along
with us!
(*and drinks – most people WAAAAY
overpour alcoholic beverages! Even
bartenders tend to overpour, by 25%
when using short glasses, and by
about 3% when using tall, slim
glasses.)
Understanding alcohol servings
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It’s not as easy as you think.
For more info on what people THINK are
servings of alcohol, check out an
interesting lit review in the “neat, new,
icing on the cake” page
First, what’s happening to our
dishes and with what effect?
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Plates are, on average 7 inches larger than
just 40 years ago
Muffin pans have bigger cups, etc.
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We get used to looking at bigger food
containers, bigger food items;
we experience “unit bias” – if we see a certain
size scoop, spoon, bowl, mug, etc, we think
that’s the size/amount of food or beverage we
should have
Portion Distortion – How much
BIGGER are we eating?
http://www.wendys.com/food/Product.jsp?family=1&product=4
Think about it . . . .
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What are the plates like where you eat?
What are the serving sizes like?
What variety of plant-based foods are
available?
What does YOUR usual plate look like?
How much of your food is brown or white?
How much is green?
How much is red, yellow, orange, or purple?
How hard would it be to change how you
eat?
Question?
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How much of your food (in a typical day)
is “brown” or “white” – includes fried
foods & refined grains (rice, pasta, breads
that are NOT made with whole grains)
How many servings do you get (in a
typical day) of vegetables?
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How many are potatoes, corn, or peas?
How many are green – (dark green leafy or
cruciferous)?
A typical lunch???
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Cheeseburger (510 cals – or MUCH more)
Lg fries (570 cals)
Soda (310 cals – a 12 oz can is ~140)
Total – 1390
 Total needed for a typical 150 lb person ~500-600
 How to burn off the excess? Try jogging, 1 hr
nonstop, at ~7mph (~8.6 min mile)!!!!!!
http://www.shapeup.org/interactive/phys1.php
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How We Eat and Move
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Population dietary
patterns:
↑ Calories, fats,
sugars, salt, &
protein
 ↓ Fruits,
vegetables, &
fiber
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Population physical
activity (PA)
patterns:
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60% of US adults
“too inactive”**
actually, more like
80% now...
25% not active at
all
Women’s risk
What Shape is Our Pyramid?
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The average US diet:
Taken from www.fda.gov/fdac/
departs/196_upd.html
Who’s overweight, why, &
what are the risks?
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66% of US adults;
1/3 of all breast, colon, endometrial,
kidney, and esophageal cancers;
Pre-pregnancy obesity linked to birth
defects (Waller et al., 2007)
Individual and societal costs;
Energy balance tied to behavior;
Root causes of behavior
The basics
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Proteins
Fats
Carbohydrates
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Vitamins
Minerals
Water
*Of these, protein, carbs, and fat provide energy (in
calories). Protein and carbs (4 cals per gram), fat (9).
A few more details - fats
Types of fat:
 Saturated – have all the hydrogen they
can hold – butter and lard, raises LDL
 Monounsaturated – lacking two Ho atoms
– olive oil, peanut oil, canola oil
 Polyunsaturated – lacking four Ho atoms –
safflower, sunflower, corn, soybean, and
cottonseed oils
http://www.fda.gov/fdac/features/2003/503_fats.html
Fats – cont’d
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Hydrogenated – more solid, preserves &
leads to trans fat: raises LDL, lowers HDL
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(Trans fat also occurs naturally in red meat
and dairy)
Cholesterol – dietary cholesterol raises LDL
More on trans fat
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trans fat labeling:
Remember, partially
hydrogenated oil
means some trans
fat. It may SAY 0
grams, but loophole:
<0.5 gram per
serving = 0.
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Is 0.5 grams a big deal?
You decide!
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Docs recommend max of 1
g per 1,000 cals a day
Protein
Types of protein & how
much we need:
 Complete – all nine
essential amino acids
(body can’t make
these)
 Incomplete – missing
one or more essential
amino acids
 Athletes – about 1.5
times what most
people need (but
most Americans are
already doing at least
that) (American Council on Exercise, 1999;
Fulgoni, 2008)
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Excess is stored as fat
Most of us need 0.80
g of good quality
protein/kg body
weight/day –
generously estimating
(Food & Nutrition Board, IOM, 2005)
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http://www.metricconversions.org/weig
ht/pounds-tokilograms.htm
Even easier estimator
– about .36 x weight
in pounds = about #
of grams of protein...
So how much is that?
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If you went to the lbs to kg calculator and
put in 150 lbs, you come up with 68 kg.
So 0.8 grams of protein per kg, at 68 kg =
0.8 x 68 = 54.5 grams per day for a 150 lb
person. (or, simply, 150 x .36 = 54 g!)
Take a look at this link and the following
slide to see how quickly protein can add
up:https://www.ars.usda.gov/SP2UserFiles/Place
/12354500/Data/SR25/nutrlist/sr25w203.pdf
So how much is that?
2 sl wheat bread is 8g
3oz canned tuna is 22g
½ this chicken breast is 31g
1.5 oz cheese (4 dice) is 11g
Carbs
Types of carbohydrates:
 Simple – sugars [short chains of –oses
(including fructose and galactose) that
break down as glucose]
 Complex – starch and fiber (long chains of
glucose)
Vitamins and Minerals
Vitamins and minerals – support body processes, provide
no energy
Two types of vitamins:
 Fat-soluble – store in body; excess can be toxic (A, D, E,
& K)
 Water-soluble – excrete in urine; megadoses can also be
toxic (B & C)
Antioxidants – certain vitamins (C, E, and Beta-carotene [a
precursor to vitamin A]) function as antioxidants. That is,
they protect other materials from being oxidized by
being oxidized themselves.
Minerals – required in small amounts; can be very toxic if
excess.
Problems with excess nutrients:
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Protein – calcium excretion & excess as fat
Fat – obesity, high bp, stroke, heart
disease, diabetes, and cancers (colon,
breast, uterus, and prostate)
Carbs – with simple (short chain), excess
is stored as fat
The Food Environment
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Schedules
Work/school places
Living situations
Neighborhoods
Finances
Social influences
Politics
Industry
Labels, schmabels...
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http://www.fda.gov/Food/GuidanceRegula
tion/GuidanceDocumentsRegulatoryInform
ation/LabelingNutrition/ucm385663.htm#
QA
http://www.fda.gov/downloads/Food/Guid
anceRegulation/GuidanceDocumentsRegul
atoryInformation/LabelingNutrition/UCM38
7451.pdf
And those new proposed
guidelines...
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Guess who’s fighting change this time?
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same ol’ usual suspects:
http://www.foodnavigatorusa.com/Manufacturers/DGAC-report-ignoresevidence-says-American-Beverage-Association
 http://www.foodnavigatorusa.com/Suppliers2/Meat-Institute-slams-flawedDGAC-Dietary-Guidelines-report
 http://www.health.gov/dietaryguidelines/2015.asp
#resources
 http://www.nel.gov/category.cfm?cid=50
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Starting to see a parallel with
the good ol’ tobacco industry...?
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if you have time and want to:
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https://www.youtube.com/watch?v=6UsHHO
CH4q8
So much information,
how can I use it?
Let’s try the new pyramid
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http://www.mypyramid.gov/
How much different is it than the old?
What does it do for you that the old one did not?
What still needs to be changed?
Seen MyPlate yet?
http://www.hsph.harvard.edu/nutritionsource/images/healthy-eating-plate-700.jpg
Remember that the basics
don’t change
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Take a deep breath!
Ask yourself – what do I already know?
Then ask – what’s new about what I’m
hearing?
Most important, ask – who wants me to
know this information, and do they benefit
in some way from my knowing it?
And now for a REAL basic . . . .
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Breakfast –research shows that, for teens,
the more often they eat breakfast, the
lower their BMI; also more carbs and
fiber, less cals from fat w/regular
breakfast! (Timlin, Pereira, Story, & Neumark-Sztainer, 2008)
Where are you in this?
Percentage of Adults Who Reported Eating Fewer Than
Five Servings of Fruits and Vegetables a Day, by Sex, 2003
What can one person do?
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Know recommendations for his/her own
gender, age, and activity level;
read labels;
look for “alternative” fast food;
be open to changing tastes;
critically think about food messages;
decide whether or not you can slow down;
ask for help/advocate for change
How much soda do you drink
and why should you care?
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http://www.youtube.com/watch?v=ax_UhIDAFHc
http://lancaster.unl.edu/nep/thinkdrink.htm
http://www.elements4health.com/soda-consumptionlinked-to-higher-risk-for-kidney-disease-in-women.html
How about diet soda?
http://www.webmd.com/diet/news/20050613/drinkmore-diet-soda-gain-more-weight
http://www.msnbc.msn.com/id/41479869/ns/healthdiet_and_nutrition/t/daily-diet-soda-tied-higher-riskstroke-heart-attack/#.TqCJZnHgzzc
We’ve talked about what to cut . . .
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But what do we need more of?
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again, fruits and vegetables
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40% of vegetables Americans eat are peas, corn, and potatoes –
what’s wrong with that?
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high simple carb content (recall where potatoes go on HE pyramid)
makes them more energy dense (more cals/gram)
Potatoes raise blood sugar faster and higher than equal amounts of
table sugar
Potatoes not linked to same health benefits as other veg/fruit, and
mean fewer servings of leafy green & cruciferous vegetables
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variety – colors, different whole grains, etc.
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fiber – age+5 rule vs. what we get!
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insoluble – bulks up, speeds transit time
soluble – improves blood lipids profile
What’s wrong with . . . ?
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non-whole grain breads, cereals, cooked grains, etc
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just any ol’ brown bread
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very little fiber
simple carbs that act like sugar biologically
unless enriched, nutritionally stripped
Energy Dense, Nutrient Poor (EDNP)
molasses is what makes it brown
juice
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vs fruit, TONS more sugar and calories, next to 0 fiber
(usually exactly 0)
Whole, shmole, what’s the
difference?
Refined or “white” grains have
certain B vitamins and iron
added back in, but NOT the
fiber. That’s gone forever.
Whole grains are much more
nutrient dense – that is, they
provide better nutrition for your
caloric buck.
What’s wrong with …? (cont’d)
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calcium recommendations
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industry-influenced
no “good” evidence in support
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actual conflict with international evidence & rec’ns
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higher doesn’t -> more absorbed
UK of 700, others ~500
don’t work for many people
current ones add an easy 300 cals per day!!
dairy products also cause excretion (not the most
efficient source)
may have other risks
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High galactose intake associated with ovarian cancer
High calcium associated with prostate cancer
Calcium (cont’d)
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us as related to calcium
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our use of dairy is relatively new
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our ancestors got calcium from plants
increased loss due to
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high sodium
high caffeine
high protein (particularly animal protein)
high fat (particularly animal fat)
high phosphorus
low potassium
low magnesium (get in Med-style diet and in leafy greens)
Calcium (cont’d)
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“mustache” ads –
misleading, benefit of
> intake is ONLY for
Caucasian and Asian
women & only in
bone-building years
“milk your diet” ads –
controversial, have
been stopped
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High intake countries
are high fracture
countries
Bone mass isn’t equal
to bone strength
2 serious policy errors
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Emphasis on intake vs.
retention
Equating calcium
w/dairy
Some calcium good news
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Re calcium, there are other ways*
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Supplement – one supplement that may actually work
better than food! (make sure it comes with Vit D)
Exercise – wt-bear’g for lower body, wt-train’g for upper
kale, collards, beans – also contain K to help retention
almonds, carob, molasses
omega-3 fatty acids** (fish, tofu, flaxseeds, walnuts;
flaxseed oil, canola oil, soybean oil)
oranges and grapefruit
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the actual fruit, not ONLY fortified juice
*higher absorption than milk, and they all do other good things, too!
**possibly – new evidence
Fiber sources
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http://www.wehealny.org/healthinfo/dieta
ryfiber/fibercontentchart.html
Splenda, etc
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Questions remain, although
epidemiological studies have not shown
strong evidence of risk
The Precautionary Principle might be
indicated here . . . .
Other Issues
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Mercury risks vs. fish benefits
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http://www.washingtonpost.com/wpdyn/content/graphic/2006/08/07/GR20060807
00867.html?sid=ST2007102200863&wpisrc=n
ewsletter&wpisrc=newsletter